Dyukan Diet: Allowed Products

Before you start eating Ducan, consult a doctor about the compatibility of the diet and the properties of the body and the state of health.

The first phase is “attack”

The most hard period in terms of restrictions.It is necessary to exclude carbohydrate and fatty foods completely and completely build a diet on proteins.

The purpose of the starting phase is to restructure food habits and speed up metabolism.A loss of 1-6 kg is possible.

To resist the attacking period for more than 10 days is prohibited.Examination of protein foods can provoke complications in kidney work, cause osteoporosis.

Basic rules in the "attack" phase

The absence of carbohydrate feeding forces the body to refill its energy reserves from the fat depot.

To get the maximum effect of an artificially created deficiency, you must comply with certain principles:

• Use a strictly agreed list of products allowed for the first phase;
• Eat with food 1.5 tbsp.l. Any bran;
• Observe the drinking egg;
• Use allowed heat treatment methods for preparation;
• Practice daily sports loads (walk, run, gymnastics).

Allowed Ducan -diet products on the "attack":

Category	Transfer
Meat	Turkey, chicken, beef, rabbit
Fish	Fresh and smoked
Fish and seafood	All
Milk, eggs	Fool option

Initially, other products should not be used, even green is just added a little.Olive oil (1 tsp) or a handful of nuts are allowed.

Menu to the phase "attack"

Half an hour before the meal, 1 cup of ordinary non -carboned fluid is drunk.With food, 1 spoon is used with bran (oats, rye, wheat).Replacement of store baking - cakes at Ducan.

An approximate diet for a week:

Day	1. Meal	Snack	2. Meals	Snack	Noon
Monday	Eggs, 100 g of cottage cheese, fruit compotting	Yogurt with half a tbsp.tablespoon of bran	Soup with meat, brilliant toast	Joghurt glass 0%	Baked a few of any fish
Tuesday	Omlet with pieces of meat fillet, black tea	Curd cheese	Chicken chops - 2 pieces, hard of black bread	Kefir - 200 g	Turkey in the oven
Wednesday	Ducanovsky cheese cakes, green tea	Curriculum mass - 120 g	Ear, 2 small bran tortillas	Crab sticks	Rabbit with garlic
Thursday	Coffee	Soft hut cheese mass - 110 g	Baked breast, dried toast	Coin drink	Eggs with ham
Friday	2 boiled eggs, herbal teas	Kefir, 0.5 tbsp.l. Bran	Cooked shrimp - 300 g	Cottage Cheese	Fiction soup
Saturday	Oatmeal, fruit drink	Cottage Cheese	Boiled liver, eggs	Ryazhenka - 250 g	Fish mining chops
Sunday	Cottage Cheese stew, Compot	Curd cheese	Pike Bouillon	Milk	Beef with garlic

Week menu for attack

	The first breakfast	lunch	noon	Afternoon snack	noon
Monday	Omlet of 2 eggs with milk and herbs, a sandwich with ham, coffee	Low -Fatt yogurt - 150 g	Baked chicken fillet with lemon and garlic - 300 g	Boiled shrimp	Any fish - 300 g, kefir - 200 g
Tuesday	Cheesons, tea	Porridge from oatmeal with milk	Run from minced meat	Oats cuts	Baked meatballs from Turkey
Wednesday	Boiled eggs, coffee	Lemon pad, yogurt	Mackerel baked in white wine	Whipped protein dessert, mint tea	Rule from omelet with red fish
Thursday	Windle sandwich, boiled egg, tea	Veal steam chops	Ear from salmon	Kefir	Fishing salad
Friday	Omlet with cheese	Baked chicken breast	Beef soup	Dessert from Cottage Cheese	Sali fillet to steam
Saturday	Eggs with ham	Fish pie, tea	Beef	Pancakes from Bran	Chops with oat branch
Sunday	Crab salad	Coffee Cupcake	Ear from salmon and boiled eggs	Dairy cocktail with vanilla	Fiction from turkeys

Monday:

• Breakfast - chicken pancakes, kefir.
• Lunch - Tomato soup with seafood, green tea.
• Snack - Cottage Cheese stew, yogurt.

• Dinner - casserole with chicken and broccoli.

Tuesday:

• Breakfast - pancakes, coffee.
• Lunch - meatball soup, tea.
• Snowman - Cheesecakes, Kefir.
• Dinner is a egg roule with a pasta of fish.

Wednesday:

• Breakfast - fried eggs with vegetables, coffee.
• Lunch - baked sea perch with grilled vegetables
• Snack - kefir with bran.
• Dinner - spinach and omelette.

Thursday:

• Breakfast - rolls with tuna.
• Lunch - ear, tea.
• Snack - Pancakes with Cottage Cheese.
• Dinner - Baked Mussels.

Friday:

• Breakfast - vegetable stew with an egg
• Lunch - Baked meat, tea.
• Snack - Yogurt and Bran Bread.
• Dinner is a curd souffle with zucchini.

Saturday:

• Breakfast - omelet with salmon, diluted juice.
• Lunch - Chicken soup, tea.
• Snack - kefir with bran.
• Dinner - Turkey's chops.

Sunday:

• Breakfast - Cottage Cheese stew, coffee.
• Lunch - cauliflower and green tea soup.
• Snack - Crabs Rolls.
• Dinner - pancakes of zucchini with chicken.

Monday

1. Breakfast is an omelet of homemade eggs, low -fat ham, green tea.
2. Lunch - ear from red fish.
3. Snack - milk, cottage cheese.
4. Dinner is a fat fat steak from a turkey, kefir.

Tuesday

1. Breakfast - 2 pieces of witch, coffee or green tea.
2. Lunch is a grilled chicken with herbs, fat -free milk.
3. Snack is a casserole with cottage cheese with low fat fat, natural yogurt.
4. Dinner - beaten from minced meat, herbal tea.

1. Breakfast - Cottage Cheese, Kamille -te.
2. Lunch - porridge from oatmeal, green tea.
3. Snack - curdled cheesecakes, natural yogurt.
4. Noon - fried perch, herbal tea.

Thursday

1. Breakfast - cooked chicken, coffee or tea.
2. Lunch - ear with different fish, mint tea.
3. Snack - soy cheese, green tea.
4. Dinner is a mimosa salad, a decoction of roships.

Friday

1. Breakfast - Cottage Cheese Lemon Casserole, Natural Yogurt.
2. Lunch is a light broth with quail, herbal tea.
3. Snack - Pancakes from Bran, Kefir.
4. Dinner - chops from pork with low fat, milk.

Saturday

1. Breakfast - 2 boiled eggs or omelet, chamomile -te or coffee.
2. Lunch - veal steaks, mint tea.
3. Snack - Cottage Cheese, Natural Yogurt.
4. Dinner - Turkey, Milk, Milk.

Sunday

1. Breakfast - melted cheese, buckwheat porridge in milk.
2. Lunch - Laksør, Kamille -te.
3. Snack - Oatmeal porridge from bran, milk.
4. Dinner - Octopus, Sojostost, kefir.

Disturbance

What to do if a collapse occurred, you allowed yourself too much and ate forbidden products without bringing a diet to a logical conclusion?Ducan does not suggest to despair in this matter and abide by the next tactics:

• For the next 2 days to produce solely protein;
• If the collapse took place in the "attack" phase, it must be expanded for 2 days;
• Increase the daily water consumption to 2 liters;
• sleep more than usual;
• Daily hikes must be at least an hour for the next 3-4 days;
• Limit salt consumption.

To prevent collapse it is important to remember more rules:

• At the stages of "Cruise" and "Fixing" the weight goes slowly, but this is not a reason to break and lose hope of achieving the desired forms;
• The whole period of the diet is available and there must always be only what is allowed to use;
• You can never blame yourself for a breakdown because a feeling of guilt often leads to sealing.

Immediately after the collapse, you must maximize your physical activity and for any victory and results to reward yourself with something comfortable.The effectiveness of the diet depends largely on the willpower that allows you to resist temptations and continue to lose weight even after disturbances.

MENU FOR EVERY DAY: Ducan Diet Table

The entire protein in Pierre Ducan is to use a particular group of foods allowed for different periods.We provide tables with recommendations for choosing food.They can be combined with each other and consumed in any form, only you cannot eat fried dishes, it is better to choose a method of cooking or extinguishing.

Attack

The protein begins with the attack of the body with pure protein.At this point, you must exclude any carbohydrate -containing products, but in accordance with the rules of the diet you can use onions (no more than 1 piece) and garlic as spices.

Product group	Allowed	Forbidden	Note
Meat	Any bird, veal, offal, rabbit meat, ham without fat	Goose and duck meat	Method of making any except frying in oil
Fish	You can all varieties, preserved items in your own juice, crab sticks and smoked fish rarely can be	Hermetic food with butter
Fish and seafood	You can do anything without exception
Dairy products	You can all with fat content up to 1.5%	Dairy products with high fat births with additives and sugar
Egg	Protein in unlimited amounts, egg yolk 3-4 pieces per week
Drinks	Water, tea, coffee, chicory	Juice, lemonade	Tea and coffee are weak, water without gas at least 2 liters
Spices	Onion, soy sauce, greens, tomato paste, lemon juice for salad	Onion
Other products	Lapsha shiraitaka, vegetable oil is no more than 1 tbsp.Flaxseed, tofu, seytan, coji berries

Cruise

In the daily menu, include all products from the previous table.They must be consumed on protein days.On protein and vegetable days you can add:

• carrot;
• cabbage;
• Beetroot;
• Any greens and sheets of salads;
• Patch beans;
• onion;
• asparagus;
• celery;
• spinach.

In this phase, you can consume plant products with a low sugar and starch.You cannot use potatoes, legumes, corn, pasta, avocado.Of the allowed products you can make salads seasoned with lemon juice or a small amount of oil, simmer them or bake them.Daily use of oatmeal should be increased to 2 tbsp.L.

Fixing

Group of products	Can	It is forbidden	Share
Bread	Rye wheat		Up to 50 perDay
Fruits	Anyone except forbidden	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 g perDay
East	Minimum fat content - 15%		40 g
Very starch products	Potatoes, legumes, rice, pasta, etc.		1 time a week to 150-200 g
Groups	Buckwheat and rice		200 g buckwheat, 150 g rice
Meat	Pork, beef, bacon, lamb meat		1-2 times a week
Other	Confectionery, mayonnaise		2 times a week in minimal quantities

At this step, use daily on an empty stomach 2 tbsp.l. oatmeal and clean water at least 2 liters.

On the third phase of the protein, there are virtually no restrictions.But to maintain weight, it will be necessary to give up foods with a high content of sugar and starch.More precisely, they can be present in the diet, but extremely rare - 1 part a week.Products can be combined with each other and cooked in any way except for frying in oil.

At the stabilization stage, protein food remains the basis of the diet, which is recommended to consume with vegetables, fruits and grains in a limited amount.Be sure to unload protein days once a week.

Stabilization

Stabilization is a step that is not limited to time.After passing the previous 3 stages, you can return to the usual diet.But you should prefer fresh vegetables and protein products.It is necessary to limit the amount of consumption of starch -containing products, bread, pasta, fat meat, cheeses and grains.

So that the lost kilograms do not recover quickly, you have to play sports, walk in the fresh air and lead an active lifestyle.Once a week, you should definitely make a fasting protein day according to the attack menu.Every day on an empty stomach, consume 3 tablespoons of oatmeal and observe drinking mode.

Exercise

In order to achieve the rapid result of weight loss under Pierre Dukan diet, special attention must be paid to motor activity.Performing simple physical exercises, daily hiking and bicycle walks will affect the health and appearance of a losing weight person

A FIT figure provides trips to the gym.You can handle 3 times a week.Use any option to refuse transport.Losing weight will occur at a rapid pace if the muscle tissue works and calories are burned faster and divide lipid deposits.

Stabilization stage

The last phase of Ducan's diet is no less important than everyone else.The correct weight has already been achieved and determined, but it is the "stabilization" phase that saves it for all future life.

General rules

The rules and recommendations here are already much smaller and they are quite simple and do not require much effort.To preserve your real body weight you need:

• There are never overeating, there is only a small saturation.
• Eat 3 tbsp.l. Havrekli
• Check the daily fluid speed drink at least 2 liters.
• To arrange a clean protein day each week
• LED an active lifestyle - go on foot, give up the elevator, move more.

Allowed products

There are already few banned products at this stage of weight loss and their absence is tolerated quite quietly.First of all, it's sugar and fructose.At the beginning of "stabilization", the body exits from sweets and simply does not have to get used to it again.

When choosing permitted dishes, the following rules must be followed:

• Vegetables can be consumed in any quantity;
• Fruit - once a day a part (for example, an apple, one persimmon or two plums);
• Cheeses - Fixed varieties of low fat content, exclusive goats and cheeses with mold;
• Meat - low -fat species;
• Bird - without skin, best of all the file part;
• Dairy products - fat fat and make lactose;
• Salt - in limited quantities;
• Bread - rye, whole grain, no more than 100 g;
• Starch -containing products - no more than two perDay;
• The daily norm for Bran - 3 tbsp.L.

If all the previous stages of Ducan's diet were passed properly, the body of the 4th phase has already rebuilt into a new form of operation, actively divided calories, does not create fat reserves, fully assimilates useful substances.

In the "stabilization" phase, a transition to a healthy diet and completely to get rid of harmful eating habits: a tendency to overeat, seize stress, etc.

At the end of the stabilization phase, try to comply with the basics of proper nutrition and regularly with days to unload the stomach and observe the norms in Dukan's diet.The most important thing is to fill up on patience and give up the use of "food waste."Diet includes a large amount of protein that forms and strengthens every cell in the human body.If you follow the specified rules for each phase, in addition to visible results, you will form new habits and forever forget excess weight.